The Explosive Speed Workout You Can Do Anywhere

As we age, we tend to slow down in training and in our lives. Now, you can regain that quickness with this agility workout from Men’s Health Training Advisor David Jack. The best part: You can do this anywhere, anytime. All you need is your two feet and a little space.

What makes these movements stand out is they hit all three planes of movement, Jack says. You get a forward motion, a back motion, and a side-to-side motion. In the end, you’ll get a total-body workout that zeros in on your hips and core.

You can use this routine as a warmup or work it into a circuit, Jack says.

Once you master these moves, feel free to mix it up to make the drill even more fun. Once you do the workout 4 to 6 times, shoot for better times, change the set and rest lengths, you can travel with the movement instead of remaining in one spot, and even throw in catching a ball while doing the drill to add hand-eye training to the drill.